Per 100 ml, Amul’s low-fat/skim options provide ~35–46 kcal, ~3.2–3.6 g protein, and ~0.1–1.5 g fat—check the pack for the exact variant.
Light Pour
Regular Glass
Tall Mug
Plain Chilled
- Neutral taste
- Easy to track by 100 ml
- Good with cereal
Everyday
Tea Or Coffee
- Low-fat foams better
- No added sugar
- Clean finish
Hot Cup
Protein Boost
- Blend with curd
- Add whey if needed
- Keep syrups light
Workout
What You Get In A Glass
Milk with the fat skimmed off brings most of the protein and calcium with fewer calories. One widely sold Amul low-fat pack lists 46 kcal, 3.2 g protein, 1.5 g fat, and 5 g carbohydrate per 100 ml, while products labeled as true skim typically land closer to 34–37 kcal with ~0.1 g fat per 100 ml. The figure to rely on is the nutrition panel on your own carton or pouch.
That spread comes from fat class. In India, the skim class means not more than 0.5% fat; the 1.5% pack lands in low-fat territory, which behaves well in tea and coffee while trimming energy compared with whole milk. If you log macros, base your entry on 100 ml and scale up to match your usual pour.
| Variant | Energy (kcal/100 ml) | Protein (g/100 ml) |
|---|---|---|
| True Skim (Generic) | 34–37 | 3.4–3.6 |
| Amul Low-Fat (Label) | 46 | 3.2 |
| Reconstituted Skim Powder | 36–38 | 3.4–3.6 |
Close Variation: Amul Low-Fat Milk Nutrition — How It Compares
Comparing the 1.5% pack with true skim helps with meal planning. Protein sits in the same ballpark for both. Energy shifts with fat, so your cup can taste similar yet tally a different calorie number. If you prefer a lighter shake or a leaner chai, either option works; for foam in coffee, the 1.5% pack stretches better on a steamer wand.
Macronutrients You Can Count On
Protein hovers near 3–3.6 g per 100 ml. Carbohydrate stays close to 5 g because lactose remains when fat is removed. Fat is the swing factor: ~0.1–0.5 g in skim, about 1.5 g in the low-fat carton. That’s the key to understanding why calories move while protein stays steady.
Calcium, Vitamins, And Fortification
Calcium per 100 ml commonly lands around 110–130 mg on Indian labels, which supports bones and teeth with a small energy cost. Fortification with vitamins A and D can vary by region and pack type. Scan the ingredients or the small print lines that declare added vitamins if you count on milk for these micronutrients.
Label Facts To Read First
Start with the fat class line, then the per-100-ml panel. Per-100-ml makes it simple to scale servings, whether you drink 150 ml or a 250 ml mug. Next, check protein and calcium. If you track sugar, glance at carbohydrate and the “added sugar” line—plain dairy doesn’t include added sugar, so the line should read zero on an unflavoured carton.
Packing Dates And Storage
Fresh poly packs carry a short shelf life after packing when kept below 8°C. UHT cartons hold longer at room temperature before opening. Once opened, chill promptly and finish within a day or two for best taste and safety. These small habits protect quality while avoiding waste.
Who Benefits From Skim-Style Milk
Anyone seeking protein without many calories, people reducing saturated fat at breakfast, and those balancing tea or coffee macros. It’s also a friendly base for smoothies for kids and older adults who prefer a lighter texture. Adjust the pour and any added sweeteners to match goals.
Serving Sizes, Calories, And Protein
Here’s how common pours translate straight from a per-100-ml panel so you can plan without guesswork.
| Serving | Calories | Protein |
|---|---|---|
| 100 ml (light pour) | 35–46 kcal | 3.2–3.6 g |
| 200 ml (regular glass) | 70–92 kcal | 6.4–7.2 g |
| 250 ml (tall mug) | 88–115 kcal | 8.0–9.0 g |
| 350 ml (smoothie base) | 123–161 kcal | 11.2–12.6 g |
How To Fit It Into Your Day
For Breakfast
Pair a 200 ml glass with oats or upma to add complete protein and calcium. If you sweeten tea, keep the spoon modest since dairy brings natural lactose. Add fruit or a handful of nuts to round out the plate without pushing calories too far.
For Workouts
Blend 250–300 ml with curd or a scoop of whey to hit a 20–30 g protein target. The 1.5% pack foams and blends smoothly. Keep syrups and sweetened cocoa powder on the lighter side to keep the drink in balance.
For Kids And Older Adults
A smaller 150–200 ml pour works well with snacks. For those who need more energy, the 1.5% carton fits better than true skim. For those trimming calories, the opposite holds—choose the leaner option and shift the portion as needed.
How It Stacks Up Against Other Milks
Whole milk usually lands around 61–70 kcal per 100 ml with 3–4 g fat. Toned and double toned sit between whole and low-fat. Against those, skim-style milk trims energy mainly by removing butterfat while leaving protein close to the same level. That trade helps many daily cups fit a calorie plan.
Coffee And Tea Behavior
The 1.5% carton steams and stretches better than true skim on an espresso machine. In chai, both taste clean; the richer one gives a silkier mouthfeel. If you brew pour-over coffee, try half dairy and half hot water to tune flavor and energy together. Small changes go a long way in a drink you sip daily.
Shopping Tips That Save Guesswork
Scan the front for the fat class wording—skim, double toned, toned, standardized. Then flip to the per-100-ml lines for energy, protein, fat, carbohydrate, and calcium. If the panel lists calcium near 120 mg per 100 ml and the added vitamins line appears on the carton, you know what you’re getting. Keep an eye on best-before and cold-chain hints on poly packs, and store at safe temperatures after purchase.
Simple Recipes With Light Milk
Quick Masala Chai (Light)
Bring water to a boil with ginger and cardamom. Add tea leaves. Finish with 100–150 ml of low-fat milk and a pinch of jaggery if you like. The cup stays smooth without feeling heavy.
Blender Oats Shake
Blend 250 ml milk with 30 g oats, a banana, and a spoon of peanut butter. Skip extra sugar. Swap in true skim for fewer calories or the 1.5% pack for a creamier sip. Add ice for texture and volume without changing macros much.
Quality And Safety Cues
Buy from stores with a steady cold chain. Check the seal and the pack for puffing or leaks. If the smell turns sour or the taste feels off, discard it. Keep opened packs chilled and covered. Small hygiene habits keep dairy safe and pleasant.
What The Official Numbers Say
Brand product pages list per-100-ml energy, protein, fat, carbohydrate, and calcium. National guidance explains fat classes and labelling. That’s why two white cartons can differ on the panel while both meet recognized standards. For label details on a popular low-fat pack, see Amul product specs, and for diet planning principles, see the latest NIN dietary guidelines.
Bottom Line For Daily Use
Pick the fat class that fits your cup and your goals. Log by 100 ml, scale up, and let taste decide between true skim and the 1.5% carton. Either way, you get quality protein and useful calcium without a heavy energy hit, which makes this dairy a steady fit for breakfast, a post-workout blend, or a simple evening chai.